You take over 8 MILLION breaths in a day. You hardly ever think about them. Thank goodness for that, because if you had to think about every breath, you wouldn't have the capacity for much else. If you break down the mechanics of breathing you begin to realize there is a lot going on. In...

It has been said that you are only as young as your spine is flexible. I think there is some truth to that. A flexible spine allows you to be more balanced, move more easily, and even breathe more fully. It is difficult to maintain spine flexibility because we rarely get the opportunity to...

The deep neck flexors are a group of muscles that support and stabilize your head. They need to be able to engage in order to maintain a comfortable upright posture. When the head migrates forward this group of muscles becomes inhibited and cannot activate. People who do a lot of sitting or...

Make a double chin! No thank you. I often hear this misguided piece of advice as a posture correction tip, even from other physical therapists. First of all, it's just unflattering, no one wants to walk around forcing a double chin. Good posture will make you look better, not worse. Secondly, it...

Your ability to control a pelvic tilt will inform how you stand, sit, walk, climb stairs, and even sleep. The pelvis is the connection between the spine and the legs and as such, its position will determine how well you can engage the muscles in your thighs, hips, and trunk. When you lose the...

Rounded shoulders are a common postural issue more prevalent today than ever. Long periods of sitting and scrolling on the phone keep us in forward positions for long periods of time and our body starts to adapt to them. This type of postural stiffness can cause shoulder pain, neck pain, and even...

We all spend a lot of time sitting. Be it on a couch or at a desk over a computer screen this position causes your head to migrate forward in front of your shoulders. When that happens you are forced to look up using only the upper neck while the lower neck bends forward in the opposite...

Throughout the night, immobility and dehydration deplete the synovial fluid in your joints making them feel stiff and uncomfortable. Synovial fluid is a thick liquid located in your joints cushioning the ends of your bones and reducing friction when you move. Arthritic joints are very...

If you have a chronically stiff neck or just occasionally wake up with a crick in your neck this is the video for you. In this video, you will train yourself to tilt and turn your head with less muscle strain and learn to use all of your spine... not just your neck. This series is gentle enough...

The posture you adopt has a significant impact on how you move and how you use your body. It determines what muscles and joints become stiff, or loose, and what muscles become active or inactive or even overactive (persistent knots or spasms). 

In this video, I demonstrate a quick and simple...

Reaching overhead is a highly complex movement. It requires harmonious coordination of strength and flexibility in the shoulders, shoulder blades, upper back, ribs, chest, and collar bones. The better you are at putting all of these pieces together the easier it will be to get your arms up over...

Your spine connects your head to your pelvis. If your spine is free and flexible, a movement from your head should create a movement in your pelvis like a wave moving through the water. We often hold stiffness in our spine because of muscle tension, joint degeneration, or habit, that prevents...

Reduce stiffness in your entire spine and hips with this variation of the "Cat-Cow" yoga pose.

Very often the best way to alleviate a stiff neck is NOT to push the neck further into the restricted direction, but rather to allow the rest of the body to move more so the neck can do less. When the neck has help from the rest of the spine in turning the head you will gain mobility and if you...

Muscle tension in the neck will limit your ability to rotate both your neck and shoulders. In this video, you will explore that relationship. You will begin to feel the connection between neck position, muscle tension, and shoulder mobility. You will also practice movement with less muscle...

Explore this movement series to retrain your spine to twist, your chest to open, your neck to rotate, and your hips to expand. In normal daily activities, we turn our head and chest on a fixed lower body. In this movement improvement session, you will turn in the opposite manner twisting your...

This video is the final of the three-part series on making your spine more flexible. In this video, you will explore how your spine twists and work on allowing it to move with greater ease and comfort. This movement improvement session starts with smaller, less taxing movements and then gets...

Spinal side bending mobility is often overlooked, but it is a key component to many daily activities such as walking or standing on one leg and even breathing. In this video, you will perform a series of movements that allow you to explore your ability to side bend and discover where restrictions...

 'You are on as young as your spine is flexible" - Joseph Pilates

The spine can move in 3 planes of motion.  In the first of this three-part series, you will explore moving your spine into flexion and extension or bending forward in backward. This gentle but challenging movement...

If I was only allowed to do one movement improvement routine for the rest of my life it would be this one. Shoulder circles are a great way to free up the entire spine, from neck to mid-back to low-back. They also create freedom in the hips and shoulders. In this session you will learn to find...

In this session, I demonstrate how to create new movement patterns by putting unlikely movements together. When you confuse your brain with unlikely combinations of movements it has no hose but to let o of old ways of moving that have caused pain and stress. Thankfully it worked for me. 

Mid-back and ribcage mobility is a pretty good indicator of someone's general movement health. Today we are re-visiting methods to find hidden flexibility through this often neglected area.

The thoracic spine (mid-back) is made up of 12 vertebrae, each with a rib attached on either side. Of these...